tag:blogger.com,1999:blog-29628752762644513632024-03-12T23:46:58.139-05:00My life and Ironman Journies....triathlondonhttp://www.blogger.com/profile/04736676716073871047noreply@blogger.comBlogger42125tag:blogger.com,1999:blog-2962875276264451363.post-6952732834146208322012-06-11T23:06:00.000-05:002012-06-11T23:06:01.463-05:00Ironman 70.3 Kansas Race ReportWow...ok
So it's been a while since I've blogged...ok. Here goes. This season has been more or less a success so far for me. My season opener was the Chain of Lakes sprint triathlon in Alexandria. I was accompanied by my brother only, which was in and of itself a change of pace as far as "support crew" goes. It's a pool swim in Alex and with my swimming abilities I had the fortune of going off in the last wave (elite apparently) which meant I started at something like 11 am...after getting there around 7:30. Long story short, good swim, wet and windy bike, biffed it in T2 on a wet timing mat, good run, good start to the season, minor road rash to show for it. Next race...Fargo half marathon. Again, long story short, I reached my goal of under 2 hours with a 1:59:34. May not seem fast to you runner people but it's been haunting me for years and has been to this point the race of my life. Next race, Dewey Du. Very solid effort for me. My run speed has really been improving and I was able to "showcase" it so to speak at this race. I did both 5k runs around a 7 - 7:30 pace which for me is unheard of at any distance and had a very solid bike at 22 + mph...again fast for me. I walked away with 6th overall and won my age group, thanks in part to the absence of a certain pair of brothers who shall remain nameless.
Ok...now for the Kansas race report
Quote of the day? "Don't bonk. Stay on top your hydration and all that shit." A good luck text message from my favorite brother the night before the race!
Heat and wind are two words which best describe this race in a nutshell. This race was one of the most fun race experiences I have ever had. We arrived in Fargo Thursday night. We left Nicholas with Grandpa on Friday morning and set off for Lawrence, KS! After a looooong drive we got to our camp site and set everything up. We went into town for a late dinner with some fellow racers and returned to our campsite late for a short fire. We made our way to bed in our little tent and I actually slept pretty well. We got up the next morning and walked the couple hundred yards to check in for the race. I got all checked in, signed things that I think say things like I won't sue the WTC (World Triathlon Corporation) if I drop dead during the race, and we walked around the Ironman store and bought a bunch of stuff, including an updated size of "when I grow up I want to be an Ironman" for Nicholas. I spent the rest of the day getting my gear in order, checking my bike in, knocking out a couple of short tune up workouts, eating, and drinking. We did go back into town for some Dairy Queen and to see a movie. We went back to camp and made some spaghetti for dinner, had a nice fire and went to bed early. I slept well and the alarm went off at 4:00.
Race Day! Booya! Got up, got my caffeine, breakfast, and hydration in me and we set off for transition - approximately a 5 minute walk. I set up my T2 with my running shoes, hat, and some nutrition and then met back up with Leah and headed down the hill to T1 and the swim start. I set up my T1 including my towel, bottles, nutrition, helmet, and sunglasses, and made my way back out to Leah. Everything is going well at this point. This is not a full Ironman and so it was not a mass start. For this reason I had to wait until about 7:25 for my wave of M30-34 to start. USA triathlon has a rule that you race in the age group of your age on the 31st of the year. Yuck but oh well. So I mentioned the wind. It was a very bumpy swim. After an in water start, I swam through my wave and several of the waves in front of me as I passed people in several different colored caps. Favorite swim moment was everyone apologizing for peeing as we waited in water for the start. Turns out my swim was 4th in my age group. After a respectable and efficient but not lightning fast T1 I was out on the WINDY bike. My bike was average for me. It was not the hardest course per se but the the wind intensified the degree of difficulty. Head winds uphill sucked, tail winds were fun. Cross winds going downhill at 45 mph with deep dish wheels were sort of interesting as I had to hang on like none other to avoid catching a gust and getting blown over. I didn't blow over though. Finished the bike around 19 mph. Not as fast as I would have liked but what can you do. Nutrition and hydration went well so I seem to have that nailed down. Favorite bike moment was the woman cheering in the middle of the hill yelling how Kansas is flat, which it isn't. Now onto the run...grrr run. After about 3 miles of the run I knew it would be about survival and not speed. Seeing as how I am not Lance Armstrong and cannot hold my heart rate at 185 + for close to 2 hours, I was not able to run the entire time. In fact, there was a large amount of walking involved. My brightest moments were when I saw Leah multiple times and I smiled each time I did. Especially when she gave me some lovely ice cold water to pour on and in myself. The run was hot as hell. Hats off to those who can run in that heat, but I can't. I wish I could. I don't know if it's physical, mental, or what, but I can't do heat well. I hope I can figure it out one day, but I haven't yet. I wore my cooling shirt and was able to shove ice down my back but like I said, it was about survival. I finished in 6:24 and was very happy to be done for the day. Ate lots, drank lots, showered, left, drove home, and that's how it went. Could not have done it without Leah, as always, who took great care of me, as always. Although this was not my best or fastest race, I had an amazing time camping with Leah, and loved soaking in the Ironman atmosphere...
My future race plans include:
This season I intend to race on June 30 at the Minneman Olympic Distance triathlon in Oak Grove, MN.
Next up will be the Maple Grove Triathlon on August 25, held in conjunction with TRISTAR111 Minnesota.
My final race of the season will be the Twin Cities Marathon on October 7. All 26.2 miles. Why? Because it's fun remember?
And I would also like to announce my intentions to race Ironman Lake Placid in July 2013.
Thanks all for reading. Thanks for all your continued support!!triathlondonhttp://www.blogger.com/profile/04736676716073871047noreply@blogger.com0tag:blogger.com,1999:blog-2962875276264451363.post-57842815790689722732011-09-19T14:20:00.000-05:002011-09-19T14:20:38.001-05:00Ironman Wisconsin Race ReportAfter a week and a bit to think about it, I am finally ready to write my race report for Ironman Wisconsin on 9/11/11. I arrived in Madison by myself on Wednesday before the race. I spent Thursday, Friday, and much of Saturday completing the usual pre race preparations - checking in, getting gear bags ready, short workouts, walking around the expo, and resting. On Saturday morning, the Optumhealth Performance athletes had a get together for any last minute questions etc. It was good to catch up with some people I had gotten to know at training camp at the end of July. Dad, Leah, and Nicholas (my fantastic support crew) arrived on Saturday afternoon and I was very happy to see them. We hung out at the hotel for a while, went and got Dad checked in, then headed downtown for dinner. I think everyone else doing the race had the same idea and we ended up waiting 40 minutes at the third place we tried. But the food was good and it was well worth the wait. We then headed back to the hotel and Dad took Nicholas to spend the night at his hotel, for which he deserves saint status. We got up to the room and I got all the usual night before stuff done - bottles and nutrition ready, special needs and clothes bags ready, and was ready for the morning. I actually was able to get a good night's sleep and woke up about 4. I didn't feel the knots in the stomach nervousness or the force the food down feeling I had before the last 2 ironmans so I was able to get a good breakfast in and had no stomach issues. Leah and I headed off to the race. We parked and started the short walk. It was at this point, shortly before 6 am, that I realized I forgot my heart rate monitor. So Leah ran back to the hotel and got back to the race and found me before 6:30, for which she deserves saint status. In the meantime I got body marked, got my nutrition on my bike, and sat inside against the wall wondering why the hell it is that I do this again. When Leah got back, I got my wetsuit on and we headed down towards the water. I kissed her goodbye - wish I knew how she felt at this point - and made my way toward the boat ramp for the in water start. I got in the water kind of late, shortly before 7, but managed to get decent inside positioning for the start.<br />
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THE SWIM - The swim start was definitely the easiest of the 3 I have experienced. People aren't running, they r in the water swimming. I experienced very minimal contact and got a great line on the inside of the buoys. I settled in and found a good rhythym. I checked my watch at the end of the first lap and saw 27 something. I was on pace for a good swim. I found somewhat of a group to draft with on my second lap and was actually having some fun out there. I got out of the water with a high 56 minute swim split. My personal best by 2 minutes and I was very happy with it. <br />
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T1 - I felt like a rockstar running up the helix with screaming people lining either side all the way up to transition. I saw my coach as I got inside and he was yelling "awesome swim Don, great swim!!" Sat down in transition and had about 3 people helping me because not too many people were in there yet. Another OHP coach who also recognized me was helping me get suited up and giving me reminders to take it easy and play it safe in the first 20 minutes of the bike. I then headed out to my bike where the volunteer who handed it to me said, "you have a beautiful wife and son - I had taped a picture of Leah and Nicholas to my aerobar. "Thank you," I said and headed out on my way.<br />
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THE BIKE - I headed out on the bike and took maybe 20-30 minutes to settle down my heart rate and get comfortable. About 16 miles in I started my first of 2 40 mile loops. I was familiar with the bike course as I had ridden it during a training camp about 6 weeks prior, so I knew what to expect. To be blunt, the course is hard, hilly, and technical, but I was confident. I was feeling good, my nutrition was on track - 200 calories of carbopro with nuun and a gel every hour, amounting to 300 calories an hour, of course sipping water as well. This loop has 3 major climbs. Each climb is lined with screaming fans in costumes and signs who run along beside you, exactly like the Tour de France. I again felt like a rockstar. The fans give you so much adrenaline that you can't even feel the effort you are putting forth to get up the hills. My coach was at the top of one of the hills and I gave him the thumbs up as I rode by. After the first loop, the adrenaline had worn off but I was still feeling decent. I got my special needs, drank my red bull and woke up a bit. This is where things sort of get interesting. It was around mile 70 that I suddenly found myself on the ground bleeding out of my elbow and both my legs. I wish I could say I crashed with someone or that it was someone else's fault, but I can't say that. I was alone, I remember looking down, then looking up. Something must have caught my eye and I must have hit my front brake. My bike flipped up and over me and I landed on a combination of my chest and elbow judging by the condition of my arm and my bike jersey. I got up, walked over to my bike and saw that my xlab wing on the back had literally snapped off, so everything was sort of dangling from the back. The first to arrive was a state trooper who radioed my name, then a volunteer shortly after. They gave me the option of getting medical help on the spot or continuing on to a town called Mount Horeb, about 6 miles up the road. I rinsed off my elbow with some water, got back on the bike and started riding, I was not going to quit this damn race if I was still conscious. After five minutes or so I had to stop cuz my xlab wing was dangling and rubbing my rear wheel. I zip tied my tool bag to my seat, but my wing was still dangling there precariously looking pretty stupid I imagine. I made it to Mount Hored where there was medical at the aid station. The volunteer checked out my bike, which, aside from the aforementioned xlab wing, was completely undamaged, thank GOD!. The paramedics on duty couldn't help me themselves or I'd be disqualified, so they gave the volunteer some gauze and some wrap and he patched me up and I was on my way, with about 40 miles to ride still. The 3 climbs were not as easy the 2nd time through and I cramped pretty badly on the last hill with my quads locking up on each pedal stroke. I was not going to get off my bike and walk it up, like I saw several other people doing, so I hammered through the pain and cramping and made it to the top and spun out the legs on the descent. After the 2nd loop it was time to head back to town. There was a tail wind on the way in so I actually felt pretty good and gained some speed in the last half hour. All in all my bike split was 6:30 even. Looking at my GPS files from the race a bit later I saw that I was stopped for about 15 minutes in all. It could have been worse. My coach always talks about having a plan B, I just never thought it would happen to me. Up until that point, I had never once crashed my bike out on the road during a race, and only once in training in 6 years. Well my luck ran out, but I didn't let it ruin my day. I could've quit and justified doing so but I didn't. I only comtemplated doing so for about 0.68 seconds. That reference is for you little brother! Backtracking a bit, I even got a few more comments on the picture that was on my aerobars while I was out on the bike course. That picture saved my day. <br />
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T2 - Anyway...made it into T2 and saw Dad, Leah and Nicholas on the way in. She didn't look like she knew I was hurt, neither did Dad. When I came out of the changing room I saw Leah out of the corner of my eye. I was not in a very good place mentally and needed to hear something...anything. I was almost in tears and I told her I had crashed, that I was hurt and that it basically was going to be a long night so as not to worry her if I hobbled in as the last finisher or something. She said "we love you and you can do this." I kissed them both and turned around and headed out the door. <br />
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THE "RUN" - I started to run and felt like crap. My legs were bruised and bleeding and I couldn't bend my left arm. It was hot out too, probably mid 80s. I tried several times in the first hour to run, but every time I did, my heart rate would spike and I had to walk because I didn't want to end up getting an IV on the spot like a few other people on the side of the road flat on their backs. For the first maybe 8-10 miles I tried this a few times but the legs wouldn't fire. Maybe I was in a state of mini shock from my crash, maybe it was mental, maybe it was because I had just ridden a bike for 6+ hours and it was really hot out, I don't know. What I do know is that it wasn't happening. I found myself starting to lose the mental battle and was having my own little pity party out there, almost starting to cry a few times because I was so pissed off for a number of reasons. Around mile 9, I came across my coach... I told him what happened and that I could not run. He told me to keep moving and to do what I could to get to that line and said a few other things to build me up. I knew it, but I still needed to hear it and it helped. About that time, I ran into Dave, another guy from Grand Forks who was doing the race. GI issues had screwed up his race and he was relegated to walking because he couldn't keep calories down. It was at that point that I decided I was going to let the day be what it was and just finish. I walked for probably 16 miles with him. There were long periods of silence with periodic talking and high fiving kids cheering along the way. Before we knew it, it was around the 14 hour mark - I finished Florida in 11:56 and Coeur d'Alene in 12:45 - and we hit the 25 mile marker. Slowly but surely we had walked the marathon. Both of us made attempts to shuffle a bit but these attempts were short lived. The balls of my feet were on fire, my arm hurt like a bitch, but I was going to be an Ironman once again. I probably could have done it without Dave, but it wouldn't have been as fun. It might have even been faster who knows. The athletes were pretty spaced out when we got near the finish so I sent him on ahead and thanked him for helping me turn my day around. I rounded the corner and caught Dad, Leah and Nicholas out of the corner of my eye at the beginning of the finisher's chute. This time, I took it slow, high fived random people on the way down, and crossed the line. I was indeed an Ironman for the 3rd time. My coach was there, he hugged me told me he was proud of me. He told me this race threw me a curve like any race can and I dealt with it and persevered and that it took lots of mental toughness. Of course I got my hat, shirt, medal and finisher's photo. Finally I found the family and gave them all hugs and kisses. Leah said she was more proud of me now than after either of my either 2. I think I understand why. <br />
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Matt...You obsessively followed along all day like I expected you would, so thanks buddy. Leah even told me you texted her in the car for updates because you weren't near a computer...That's also something I would do. It was good to read all your encouraging words after the race. Everyone else..it's amazing to know how many people followed me and commented throughout the day. I appreciate all the words of support and congratulations. A week and bit after, I am feeling pretty good, aside from a bit of a sore arm still.<br />
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Leah - You know me, you know what I need before, during and after races, your mini pep talk in T2 kept me going. Thanks for all your sacrifices and I love you!<br />
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Dad - I could not have done this race without you there. It means a lot that you've been at all of my races. So thank you.<br />
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Nicholas - It was really cool to have you watching me buddy! One day you'll understand why Daddy does this and maybe even do one with him! It was a special day having my son see his first Ironman. Hopefully many more to come!<br />
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Plans for next season...There are no Ironmans on the calendar for next year. I am taking a year off from the Ironman distance to focus on having more time with family and to do things like travel and visit friends in far away places. Ironman is a huge family and financial sacrifice for everyone involved and the training is very time consuming. I do still plan to race next season. I'd like to focus on some short races, add more speed to my training, and maybe do one or 2 70.3 distance races. Leah and I will sit down maybe some time in the winter and figure out our summer. As for my next Ironman? It will be 2013. I'd like to take a shot at Lake Placid if I can get into it. If not, then maybe Arizona, Canada, or Louisville, that's the short list. Of course there's always the big show in Hawaii, you never know... :-)<br />
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I hope you've all enjoyed reading. Again thank you all for the support. God Bless!triathlondonhttp://www.blogger.com/profile/04736676716073871047noreply@blogger.com0tag:blogger.com,1999:blog-2962875276264451363.post-42418953990282893942011-09-10T20:46:00.000-05:002011-09-10T20:46:42.537-05:00The night before Ironman WisconsinThe night before an Ironman is always the longest. All the preparation, work, and training is done. Dinner is in, and we are just sitting at the hotel, winding down, about to head to bed in an attempt to sleep. This has been sort of an up and down rebuilding type summer for me. My loved ones and my training have kept me sane and grounded. I could not do this without their sacrifices and for that I thank them. They know I appreciate them and I hope I say it enough. I have my small entourage (support crew) with me for this race. Dad and Leah are here. This is also the first Ironman for Nicholas who is spending the night with Grandpa. He will have absolutely no recollection of watching his first Ironman, or most likely his second or his third for that matter, but I and everyone here will remember it and can tell him about it. It's weird sort of... I always saw all the "go daddy!" signs and now that's me. I'll have a picture of Leah and Nicholas taped to my aerobars and will wear my wedding ring around my neck this time. Of course mom will be watching like she is every race, cheering for me and at the same time scolding me for doing this to my body the way that she did... <br />
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I have been so caught up in this Ironman stuff that I almost forgot that tomorrow is the 10th anniversary of 9/11. Where was I? In my dorm room in Smith Hall and then eating breakfast at Squires. Maybe the whole thing will hit me at some point during the race tomorrow when I have all that time to think...<br />
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Anyway...Not very deep or profound words this time but I think I've said what I needed to say. Thank you all for your support and words of encouragement. My next entry will be my race report. Remember to follow along tomorrow, thanks for reading all!triathlondonhttp://www.blogger.com/profile/04736676716073871047noreply@blogger.com0tag:blogger.com,1999:blog-2962875276264451363.post-90171416181857316252011-07-16T16:45:00.000-05:002011-07-16T16:45:27.821-05:00Some pictures from the Lifetime Minneapolis Triathlon<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6Nq6d7McwcQkOxCDFzf-ehGw4Cy1V_kMW-8q-nte5n29h6ku4w8a_VdW4sC9aHoQ0MyPGy-pXNtOco_Rxv2eOiZIlp5Is17DpFKD20I9UARCL4BpoGIGfC8nL1rGoSd17V6g1kWA8njc3/s1600/IMG_2040.JPG" imageanchor="1" style=""><img border="0" height="240" width="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6Nq6d7McwcQkOxCDFzf-ehGw4Cy1V_kMW-8q-nte5n29h6ku4w8a_VdW4sC9aHoQ0MyPGy-pXNtOco_Rxv2eOiZIlp5Is17DpFKD20I9UARCL4BpoGIGfC8nL1rGoSd17V6g1kWA8njc3/s320/IMG_2040.JPG" /></a></div>My favorite fans!<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdd0sDi-BNhDTtNr52stTdoWFx3elMGkt0iakYS9sRs5Q_DoQXb9Lj8dW3nSMhLqmgKTeKopnjR2o8dFjhvu8y4znXmGlUQtyCGv6ib2k6SBUn-HdfRLJmWgSUsCjVhvC-DjkIqd2h-_JH/s1600/IMG_2031.JPG" imageanchor="1" style=""><img border="0" height="240" width="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdd0sDi-BNhDTtNr52stTdoWFx3elMGkt0iakYS9sRs5Q_DoQXb9Lj8dW3nSMhLqmgKTeKopnjR2o8dFjhvu8y4znXmGlUQtyCGv6ib2k6SBUn-HdfRLJmWgSUsCjVhvC-DjkIqd2h-_JH/s320/IMG_2031.JPG" /></a></div>Me with Andy Potts<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilFnndncdkrK6ChVDDXPYCAuww2Evsc9eZ_SRoxhq40O6E5OgkAN2-n8JFeRCsntG9tiCRnU0wG35MbWCsy8aWfjl928yhTA2PXzUqpkCtsq_Kq0FGg7k2LsMjrPmnSI8Saq4ysyY6IT8h/s1600/IMG_2032.JPG" imageanchor="1" style=""><img border="0" height="240" width="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilFnndncdkrK6ChVDDXPYCAuww2Evsc9eZ_SRoxhq40O6E5OgkAN2-n8JFeRCsntG9tiCRnU0wG35MbWCsy8aWfjl928yhTA2PXzUqpkCtsq_Kq0FGg7k2LsMjrPmnSI8Saq4ysyY6IT8h/s320/IMG_2032.JPG" /></a></div>Me with Sarah Haskins<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkDQ54SdTs6O9u8zRBuUDz6xmpI7ir6DwTAfismjwJQqVKPgItI_pxqR9iS3cAX9RqnQaiE3efn4HKC0OVd7sOYA9dk58hEerGG7v8nNN2A1fleUk-RaxPgy2du1QGZAiuXBSNvVamEEIe/s1600/IMG_2043.JPG" imageanchor="1" style=""><img border="0" height="240" width="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkDQ54SdTs6O9u8zRBuUDz6xmpI7ir6DwTAfismjwJQqVKPgItI_pxqR9iS3cAX9RqnQaiE3efn4HKC0OVd7sOYA9dk58hEerGG7v8nNN2A1fleUk-RaxPgy2du1QGZAiuXBSNvVamEEIe/s320/IMG_2043.JPG" /></a></div>Podium finish! The guy next to me is way taller...but I am on the middle step!triathlondonhttp://www.blogger.com/profile/04736676716073871047noreply@blogger.com0tag:blogger.com,1999:blog-2962875276264451363.post-84570800004277558772011-07-16T16:08:00.000-05:002011-07-16T16:08:43.888-05:00good workout!So I had a fun workout today. The plan was to be a 2 hour ride followed by a 30 minute run. Not huge by any means but still a good day of work. As I was about to head out the door a severe thunderstorm blew through the area. I was happy I wasn't out on my bike when this occurred, so was Leah. So...I set my bike up on the trainer in front of the tv and fan I have in the garage. Watched a combination of Bad Boys 2 - and when that DVD froze I switched to a Kona DVD :-) Ride went well, 30 minute warmup, followed by 5x12 minutes of tempo riding with 3 minute recoveries. Followed a nutrition strategy of 300 calories an hour using a combination of carbo pro and energy gel. Seemed to work, I'm gonna give it a shot next weekend. Then I headed out on a 30 minute run. It was HOT. Struggled my way through the run, got home, went straight to the backyard and stood under the cold hose for a few minutes. Felt great! Its about 90 out and just rained so it is humid. I'm hoping for not this weather next weekend but obviously will play the cards I'm dealt. Currently as I sit writing this, my future Ironman is playing on the floor with his mother's shoe and what looks like a cord of some kind... So that's my cue! Until next time!triathlondonhttp://www.blogger.com/profile/04736676716073871047noreply@blogger.com0tag:blogger.com,1999:blog-2962875276264451363.post-58311850848782605992011-07-14T22:11:00.000-05:002011-07-14T22:11:37.284-05:00Lifetime Minneapolis Triathlon Race ReportOk folks, less than one week post race, here is the race report. The day before the race, the fans (Leah and Nicholas) and I attended the expo at a time I am not used to being there! We were there in the afternoon and for this reason I was able to meet and chat with Andy Potts and Sarah Haskins, two professionals competing in Saturday's race. Andy Potts was in the Athens olympics, is an awesome all around triathlete, and won Ironman Coeur d'Alene when I was there last year and actually commented on my finisher's shirt. It was great to chat with him and get a picture and autograph. He is a class act. Sarah Haskins was an olympian in 08 and I'm pretty sure she is well on her way for 2012. She won the women's race in Minneapolis this year and is one of 3 women to break 2 hours on this course! I follow both of these athletes closely and it was great to meet and chat with them! <br />
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RACE DAY!! This one is an early one so we were up very early, alarm was set for 3:45 am! We were fortunate enough to be staying with friends and not in a hotel this time. I like the "homestay" much better. It was great to visit with such good friends and have such great hospitality. So the morning went very well. Leah did a kick ass job of getting up and getting herself and Nicholas ready while I ate and got my nutrition ready and got ready to go. Got to the race, and after a short walk got my transition area set up and found the fans on the beach right by the swim out. Posed for some pictures with my fans then hit the porta potty one more time. Then I headed out to the beach for a short warmup and a short wait for my wave. I entered in the clydesdale division with hopes of winning it this year, more on that to come! My wave went off shortly after the elite wave, which I have always liked at this race, because I am one of the faster swimmers in one of the earliest waves which means I have transition basically to myself. Swim was actually not my fastest here (only about 30 seconds off). Weather was icky and windy and the water was a bit choppy. Was good to hear my coach on the walkway above the swim out screaming out "great swim great way to start the day!" Got through transition well enough and out on the bike. The bike was ok but never felt super awesome. Roads were a bit wet in spots and I saw a few people go down right near me so I was happy to take some extra caution. Bike split was about a minute slower than my best here in 2009. Not awful but not great, 21.4 mph I believe. Lost my bike shoe on my dismount into transition. Was grateful for the volunteer who ran my shoe back to me in transition. Volunteers kick ass! I've been one and my ass has been saved by one several times, so thankful for them! Headed out on the run and felt pretty good. Got to a little less than 3 miles and started to feel not so great. So....the 2nd lap of the 10k was a bit of a struggle but I pulled it out and finished in around 2:32. All in all only around about 2 minutes slower than 2 years ago. After geeking out and reading a few other accounts of this year's race, I don't feel so bad because pretty much everyone's account reads that this year's race was just "slower". This year's winner's time was the slowest on record too. It was humid and muggy and the roads were wet on the bike course, which is a windy and technical course to begin with. I was not so with it after the race but I came around eventually. Went to get my results printout and saw that I was 1st overall clydesdales through age 39! And as it turns out was the fastest overall clydesdale too. I don't know why but I made it my goal to win the clydesdale division at this specific race after the 1st time I did it. The 1st time I ever did this race I finished just over 3 hours. I'm down around a 2:30 or so now. This was my second race this year and my second podium finish. I'm not used to podium finished. Growing up I was never the athletic type, or at least the good or fast athletic type. I was never good at much athletically, but I still did it and kept at it. It feels great to have 2 races done and 2 podiums and 2 trophies. It feels good to come as far as I have in triathlon. It felt great to have my wife and son there watching me and see me up on the podium. My life is kind of at a turning point right now. It is great to have my family and the sport I love to keep me grounded. Without my family and without triathlon I'd be in a bit of a pickle to say the least.<br />
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Anyway...I'm about a week out from a half iron distance race - the Chisago Lakes triathlon. I have never done it. I am going with my dad which I am very much looking forward to. The week after the race, I am going to a training camp in Madison, which is conducted on the Ironman course. Also going to this camp with dad! He isn't doing it :-) simply coming with me to help drive 10 hours one way to Madison and back. <br />
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Training is going well, I am feeling good and looking forward to racing again next weekend. I will update again around that time! Take care all!triathlondonhttp://www.blogger.com/profile/04736676716073871047noreply@blogger.com0tag:blogger.com,1999:blog-2962875276264451363.post-64994263347885102392011-06-16T15:05:00.000-05:002011-06-16T15:05:30.845-05:00catching upOk, so January was my last time, I have to do better. Let me fill you in on my life and racing. My season opened with the half marathon in Fargo. I was not terribly happy with the result. I didn't feel mentally prepared. I thought the race started at 7:30 but the half actually started at 8:30 so I started the day off with a small mental mistake. During the race my effort was just too high for the pace I was running. I could blame it on conditions or nutrition or hydration and any one of those things could have played a factor but ultimately I am responsible for my own race. So lesson learned. Move on. My next race was the duathlon in Grand Forks. I had an excellent showing for me, finishing 7th overall. I was around an 8:00 pace for my two 3 mile run segments and around 21mph on the bike. So I was happy with that race. My most recent race was a sprint triathlon last Sunday in White Bear Lake, MN. I did very well and took 2nd in my age group. Felt good on all 3 disciplines. My swim was 2nd overall (a little because the elite wave turned too early and had to double back) and I was first in my age group in the swim. Bike was short and sweet, 13.5 miles, around 21 mph. Run I averaged 7:42 over a 5K which is by far my personal best run pace in a race. So I am happy with my races so far. To come I have Lifetime on July 9 olympic distance, Chisago on July 24, half iron distance, the Madison training camp the last weekend in July, Detroit Lakes sprint mid August, and the Ironman on 9/11 in Madison. The season is shaping up nicely and I will do my best to be better with updating.<br />
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My son...Nicholas is exactly 5 months old today. He is perfect. I am amazed that I have a child and I am watching him grow up when so much of me still feels like a child myself. Why? I do what I love because it makes me happy. Kids go run around outside and ride their bikes and go swimming. So do I. There is a strange feeling of peace that comes over me when I am training and racing, I forget everything else, temporarily. I didn't know how I would feel when I saw the "Go Daddy" sign that Nicholas so expertly made for me for my races. I still don't know if I know but it's pretty cool and I know he's watching with his Mommy. Can't wait til he can kick my ass!<br />
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Something else to talk about...I've been struggling a little at work as of late. I manage a new program, I have new hires I have to train, meetings to go to, people to talk to, endless work to do. Every now and then I suffer a setback and it frustrates me, even makes me angry, frustrated, like I want to give up and go home for the day and just ride my bike, something I can always do the right way. I can't always do everything the right way at work. But that's life. I have the support of a number of great leaders and staff under me who all have a great amount of respect for me, and I couldn't do it without them. I was a little apprehensive about all of a sudden being a manager for people who were my equals in every way before I became manager, people I also consider my friends. I am not going to lie, it was and has not been easy in the least but I am beginning to learn how to balance it. I like to speak in metaphors sometimes because it helps me and so I am going to use a triathlon or racing metaphor for this...imagine right? Anyway, in a race I have suffered setbacks and disappointments of different magnitudes as I have at work recently. The first time these things happen, you might not have a plan for how to correct them or salvage the situation. But if they happen again you have knowledge of how to get back on track. The bottom line is to focus on what you can control and do the best you can to control it. In a race, what can you control? Nutrition, hydration, effort and pacing. If things go wrong in a race, force yourself to go back to these basics, slow down a bit and think your way through it. You can't control a flat for example. I'm lucky enough to have never flatted or crashed in a race, but if I did I know how to fix it even though I can't control it. At work, I need to focus on things I can control and do my best to work through things I can't. Seems like something we've all heard a million times but it works...<br />
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So...learn from things, use them to help yourself grow and be better at whatever it is you are passionate about. I am passionate about the work I do and I am passionate about triathlon and I am passionate about my beautiful wife and baby. I haven't always done everything right with any of those things. But all of those things teach me so much about myself and about life. I have learned a lot, but think how much more there is to learn. Bye for now folks!!triathlondonhttp://www.blogger.com/profile/04736676716073871047noreply@blogger.com0tag:blogger.com,1999:blog-2962875276264451363.post-72525973117793823072011-01-28T13:47:00.000-06:002011-01-28T13:47:52.097-06:00A new year!Hello there loyal followers, quite a lot has happened since the end of August, so let me fill you in briefly. I am now a father! On Sunday the 16th of January, Leah and I welcomed Nicholas Alexander into our family. I wish I had the words to describe how I feel about it. Happy, excited, scared, lots of other feelings which currently escape me. It puts a whole new perspective on everything in my life. After watching Leah bring this wonderful thing into the world, I told her it was harder than any Ironman and better than any finshers medal. I don't think I'll ever do anything as hard as that and I couldn't be more proud of my amazing wife, I love you honey! As I write this, Nicholas is 12 days old. So needless to say we are still adjusting and dealing with some nights with on and off sleep to say the least. I am enjoying every minute of it. I can't wait to watch this little thing grow up before my eyes and kick my ass in a race or two!<br />
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Now a little about my plans for the season. I plan to run the half marathon in Fargo on May 21. I do believe my little brother, soon to be a doctor, will be joining me, so I'm looking forward, haven't done an open half marathon in a while. Next up will be the duathlon here in Grand Forks on June 4th, did that once in the snow, here's hoping there's none of that this year. June the 12th is the Manitou sprint triathlon in White Bear Lake, MN, another sprint, always fun! July the 9th I am going to do Lifetime Fitness in Minneapolis after a year off because of it falling so close after Coeur d'Alene. Probably my favorite race environment here. July the 24th I am going to do a 70.3 in St Paul. The weekend after is a training camp in Madison in preparation for Ironman Wisconsin. Then, at the suggestion of my coach I am going to do the sprint in Detroit Lakes on August 20, a few weeks out from Ironman, just to keep some zip in my legs. Someone else I know may make their triathlon debut here, so I'm looking forward to that. I've been to Detroit Lakes 4 times and its a nice little low key race to go back to. And last but not least, the big dance, 9/11/11, Ironman Wisconsin. Should be a fun summer! Training's coming along, I'm building strength and slowly building aerobic base. Oh ya, and I entered the Kona lottery, so we'll see what happens there this year :-)<br />
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There will be plenty more to follow about whatever's on my mind. Mainly my family and my training, both of which make my life complete and very happy. Thank you for reading, I'll write again soon!triathlondonhttp://www.blogger.com/profile/04736676716073871047noreply@blogger.com0tag:blogger.com,1999:blog-2962875276264451363.post-65925730508312239742010-08-29T05:33:00.001-05:002010-08-29T05:33:38.597-05:00Ironman LouisvilleWow...I'm sitting here with Matt at the swim start of Ironman Louisville less than an hour before race time. Ironman gives normal people a chance to do an amazing thing and be a rockstar for a day. I'm extremely happy to be here with Matt to support him in his debut ironman. He came to watch me in Coeur d'Alene and as I recall was the first person I saw when I came out of the finishing area. I already have an appreciation for those who support an ironman and the race hasn't started yet. 12 or so hours from now I'm sure I'll have an even bigger appreciation. Ironman is so cool and so amazing and I love it. The buzz around transition, the quiet focus, the adrenaline, the beautiful bodies, and let's not forget the voice of Ironman. All of those things make Ironman what it is...So kick some ass Matt and you will be an Ironman tonight!!<br>Dontriathlondonhttp://www.blogger.com/profile/04736676716073871047noreply@blogger.com0tag:blogger.com,1999:blog-2962875276264451363.post-87328585090875126762010-07-16T12:51:00.003-05:002010-07-19T13:20:48.928-05:00The Race Report - Finally...Ok...3 weeks after Coeur d'Alene and finally my race report. I've had a lot of time to think about and pick apart the race so here goes. I awoke around 4 that morning and ate my bagel with peanut butter and took in some coffee as well. Same as I eat and drink before every training day and race. I went through my usual race morning routine and was out the door around 5. We made our way down to the lake and found a parking spot, relatively close actually. Then we made the very quiet tense walk toward where it all happens. I got there, got body marked, then headed to transition to set up my fluids and my nutrition, do one last checkover of my bike and air up the tires. After this there was nothing really left to do, so I made my way out of transition and found Leah, and the only thing left was portapotty line, waiting and getting the wetsuit on and getting ready for the swim. So after about another 45 minutes, I had the wetsuit on, hugged and kissed my number one fan and made my way across the timing mat down to the beach, right in front, just like last time. About 5 minutes before the race the voice of ironman Mike Reilly shouts out "who's gonna be an ironman today!!??" and every one gets excited. Before I knew it the cannon went off and off I went. The swim is always rough for the first bit until I got clear of the slow people :-). After a while my heartrate came down and I settled in to a good pace. I managed to keep a fairly straight line, even more so on the 2nd lap. I came outa the water right under 59 minutes, about the same as last time. I went through my transition much quicker than Florida, and was off on the bike. The bike... The first section of the bike course is pretty flat and fast and so I was feeling relatively good after my heart rate settled down and I found a good rhythm. After a while I started to feel the knee issue I have been experiencing creep up on me so that was a bit annoying. The second or "back" half of the course is where the hills are found. There is nothing that I would really call a monster climb, but some pretty good rollers. My fluids and nutrition went well. I did have to improvise bit when I dropped one of my own bottles and was without any fluids for around 20 minutes. I did stop at the porta potty once and I also grabbed my special needs bag as well. Coming to the end of the bike I was worried that my knee was going to be a problem on the run. Lets just say that it wasn't my knee that was the "problem" on the run. The run... After I got off the bike I discovered that I had a very annoying pain on the bottom of my right foot. It was very difficult for me to run for any significant time or distance without walking. Nutrition and fluids were ok on the run. I just shoved water, gel, cola, gatorade and salt down and it kept me going. I knew I was going to finish. That was never in doubt. I was not going to stop just cuz my foot hurt. I did take a few advil throughout the day as well for my knee and my foot. I ended up finishing in 12:43 which is around 45 minutes slower than Florida. Much of that is due to the bike which is significantly less flat than Florida. I was disappointed with the run. I felt like I could have run much more of the time and faster as well had my foot not been bothering me. All I can do is train harder and try and correct the problem, whatever it was. I was very blessed to have 15 people there supporting me and it felt amazing that they all came that way to watch me do this. It wouldn't mean as much without them there. <br /><br />As of right now, my recovery is coming along well and I am training for an olympic distance race in Detroit Lakes, on August 21. I will be done with racing for the summer after that. The week after that I am going to Louisville to watch and support Matt as he competes in his first Ironman. He and his family were in Coeur d'Alene to support me. And then the second week in september I am going to Madison, WI to volunteer at Ironman Wisconsin and then sign up to do the race in September, 2011. That is all I have for now. Thanks for the love and support everyone!!triathlondonhttp://www.blogger.com/profile/04736676716073871047noreply@blogger.com0tag:blogger.com,1999:blog-2962875276264451363.post-50845875542031401912010-06-26T22:36:00.002-05:002010-06-26T22:52:44.364-05:00Night before the race...Alright...<br />So..the night before Ironman Coeur d'Alene. Sitting in the hotel room, everything that possibly can be done right now is done. Today I checked my bike, dropped off gear bags, and relaxed with friends and family who are here supporting me. Got back from dinner about an hour ago, and I just finished mixing my drinks for tomorrow, and getting my nutrition and last minute stuff ready... <br /><br />So I just wanted to thank everyone who has supported me on my way to this my 2nd Ironman. It takes a lot of time, money, and patience to train for an Ironman and to live with one :-) And in many cases even to be related to or be friends with one for that matter. So thank you all so much for your support, patience, and encouragement, it means a lot to me to have every single one of you as a supporter. Thank you to those of you who drove 30 miles one way to watch me swim "open water" for an hour in circles around a dam. Thank you also to the person who joined me on a few runs on her bike along beside me. It means so much to me to have your support. Thank you most especially to the person who sat at home for many hours alone while I did 2 hour runs and 5 hour bike rides. It meant the world to see you sitting there waiting for me when I got back...<br /><br />So tomorrow the alarm goes off at 3:45. Get up, quick wake up shower, bagel and coffee, get my stuff together and head out the door to the race. Once there I'll drop off my special needs bags, set up my bike with nutrition and fluids, air up the tires, wait in the porta potty line a couple times probably, sit and contemplate why I am doing this again, then go stand on the beach with 2000 + other people, then swim bike and run for a very long time.. Thats about how tomorrow will go. I am racer number 277 if you want to follow on ironman.com. Well I guess thats all I have to say. Once more huge thank you to everyone for everything, you know who you are, and I love you all very much!! Next entry will be my race report. Have a good night everyone, its a good day to be an Ironman tomorrow...triathlondonhttp://www.blogger.com/profile/04736676716073871047noreply@blogger.com0tag:blogger.com,1999:blog-2962875276264451363.post-5485912957181937882010-06-22T22:13:00.003-05:002010-06-22T22:25:05.207-05:00Less than 5 days to go...oh my...Well,<br />Here I am in my hotel in Butte, MT after driving about 13 hours to get here. We are staying the night here and finishing the relatively short journey to Coeur d'Alene tomorrow. We got checked into our hotel and I got changed and headed out on a very easy 30 minute run just up and down the street outside the hotel - it was actually nice and scenic, near a golf course I believe, and it felt good to loosen up. My awesomest sherpa / fan had ordered pizza and so I ate a bit when I got back from the run. Just got back from sitting in the hot tub for a bit and that felt great. Tomorrow is a short ride once we get settled in in CDA. Then its time to drive everyone nuts and be very impersonable until Sunday morning at 7 when the cannon goes off for Ironman Coeur d'Alene :-) I feel good, taper feels good, and I feel very fit and very strong. <br /><br />Also, a shoutout to one of my biggest fans in GF...you know who you are..triathlondonhttp://www.blogger.com/profile/04736676716073871047noreply@blogger.com0tag:blogger.com,1999:blog-2962875276264451363.post-49366752594303937222010-06-19T12:02:00.001-05:002010-06-19T12:02:41.926-05:001 hour 35 into my last ride before Ironman CDA next weekend. Feeling great. Tasty average speed of 21.1 mph - tail wind! hour and a half to go...ltr race fans!!triathlondonhttp://www.blogger.com/profile/04736676716073871047noreply@blogger.com0tag:blogger.com,1999:blog-2962875276264451363.post-87724141970311145972010-06-05T14:51:00.001-05:002010-06-05T14:51:29.289-05:00Just passed 100 miles...less than 15 to go...not gonna lie...ready to get off this bike...feeling as good as can be expected...nutrition and hydration good..triathlondonhttp://www.blogger.com/profile/04736676716073871047noreply@blogger.com0tag:blogger.com,1999:blog-2962875276264451363.post-84600986530726084272010-06-05T13:24:00.000-05:002010-06-05T13:25:00.157-05:00Stop in Thompson for a coke at the cenex...3 hours 40...72 miles in...avg speed 20.2 mph...hope coke will wake me up a bit...still feeling good though!!triathlondonhttp://www.blogger.com/profile/04736676716073871047noreply@blogger.com0tag:blogger.com,1999:blog-2962875276264451363.post-13249503160088950482010-06-05T12:02:00.001-05:002010-06-05T12:02:03.442-05:00Hi!! Just stopped in Hatton to fill up bottles...2 hours 25 in...48 miles....feeling good!!triathlondonhttp://www.blogger.com/profile/04736676716073871047noreply@blogger.com0tag:blogger.com,1999:blog-2962875276264451363.post-37056261438155008062010-06-05T10:48:00.001-05:002010-06-05T10:48:16.642-05:00About an hour and 20 in to my ride...feeling good...about 70 degrees and little wind...this is more like it!!triathlondonhttp://www.blogger.com/profile/04736676716073871047noreply@blogger.com0tag:blogger.com,1999:blog-2962875276264451363.post-1342267879462278462010-06-04T08:43:00.001-05:002010-06-04T08:43:06.978-05:00Monster weekendOk folks...tomorrow is an hour open water, 6 on the bike, and an hour run. So tonight is carbs for dinner!! Weather looks like it'l hold with very little wind and not 90 + degrees. Hopefully this weather will better simulate CDA... I will update soon, or maybe even while I ride...you'll have to wait and find out. Happy Friday!!<br>Dontriathlondonhttp://www.blogger.com/profile/04736676716073871047noreply@blogger.com0tag:blogger.com,1999:blog-2962875276264451363.post-88824226825589518212010-06-01T12:16:00.002-05:002010-06-01T12:29:38.264-05:0026 days to go...Alright people, almost a month since my last entry and only 26 days til the big race so lemme fill u in. Overall, I would have to say I am feeling prepared and fit. I have one big weekend out of the way, which consisted of an hour open water, 4.5 on the bike, followed by a :40 minute brick run on Saturday. And a 2 hour run on Sunday. Saturday was very hot - mid 90s and windy. I started out riding into the wind and it kinda sucked... I had 5 bottles of fluids with me, and I filled them all once, and drank them all. So I went through 10 bottles of fluids in around 4.5 hours. Plus 2 powerbars, 2 uncrustables, and 2 salt tablets. Kinda felt like hell when I got off the bike, but I'm guessing thats due to the fact that I'm not used to training when it's 90 + degrees. I cooled off for around 20 minutes after the ride, and then did my :40 at a very slow pace... The run on Sunday went very well and I felt strong. I did one gel halfway, 2 salt tablets at about :45 and 1:30, and hydrated with water and I felt good. I was very happy at being able to hold around a 10 minute mile pace. As for Saturday, I don't think it's going to be 95 in Coeur d'Alene, so I think I may have "acclimated" just fine. And I feel good and strong on the run, with the longest weekend still to go.<br /><br />As always, there are little aches and pains I am working through, the most persistent of which is the calf tendon on my left leg. After trying the prolotherapy, and then a cortisone injection with some but limited success, my doctor suggested I try a course of prednisone to try and get the body to heal. It has been a week and I do feel it working. The idea behind taking prednisone is that it is systemic and will suppress the inflamation long enough that the body heals. I have a week left of taking it and then we'll see. I trust this doctor very much and he really goes the distance to make sure I'm taken care of...<br /><br />Ok... So thats what's going on. This weekend on Saturday is an hour open water, 6 on the bike, followed by a :50 minute run. And on Sunday is a 2.5 hour run. Then I start my taper. I will be sure to post more frequent updates about training and as the date draws closer. As always, thanks to my readers for your support. Keep reading!!triathlondonhttp://www.blogger.com/profile/04736676716073871047noreply@blogger.com0tag:blogger.com,1999:blog-2962875276264451363.post-16664656526850442512010-05-03T13:04:00.002-05:002010-05-03T13:35:39.953-05:00Napa Half Iron Race ReportOk ladies and gentlemen...here is my official race report from last Saturday's race at Lake Berryessa near Napa, CA. Flew in on Friday with my father, who was kind enough to accompany me to this race. Made our way to Fairfield in our rental minivan, and got checked into our hotel. I got my bike put together with relative ease and then found a local bike shop to pick up CO2 cartridges. Then we made our way back to near the hotel and ate dinner. After dinner, I got my bike and nutrition and fluids all ready to go for the morning. Woke up at about 4:45 on Saturday morning, ate a bagel with peanut butter and had a cup of coffee and made our way to the race site. It was about an hour drive on some windy and narrow roads. Once there and parked I got my transition all set up, got checked in, did a little warmup jog, put the wetsuit on, and then made my way down to the swim start. <br /><br />THE SWIM - The swim was relatively uneventful, maybe coulda been a little faster cuz I stopped a couple times to adjust goggles and unfog them. Water was a chilly 62 degrees, but I adapted to that quickly. Overall I came out of the swim in about 10th position. Transition was ok. Always a little wobbly going from horizontal to vertical and then running... <br /><br />THE BIKE - Out on the bike now...The course was definitely hillier than I was used to. Had some good climbs and some good descents. The course was very beautiful and I did admire the scenery as I rode by. Nutrition and fluid intake was on. Although I was getting sick of my energy bar and didn't quite finish it as I was starting to feel a little "iffy". I did have gel and sports drink too...so it all worked out. Got off the bike with a little less than a 3 hour bike split...around 19 mph, which I was happy with, considering the course profile and the effort I was putting forth - I tried to ride somewhat conservatively so I didn't completely explode on the run. So I made it into transition sitting at around 3:30 cumulative time. <br /><br />THE RUN - I went out on the run which started with a nice little hill right out of the park. Seems like every time the run starts with a hill. Oh well... So the run was a double out and back of about 3.3 miles on the same road as the beginning of the bike course. The run was not all together as bad as it could have been. Took some gatorade and water at the aid stations, as well as hits from the gel flask I was carrying. I used the downhills to my advantage and did what I could on the uphills. That is to say that I ran on the hills til my heartrate hit about 170 and then walked til it went back down - again, I did that to avoid blowing up...blowing up is bad. I was doing well until about a mile before I hit the aid station at about 9.5 miles. I was getting very thirsty... So naturally when I hit the aid station I grabbed an entire bottle of water in addition to some gatorade. I probably took in a bit too much fluid at this aid station when in reality I shouldn't have taken any more than I had been before. I felt a little full the last 3 miles...oops...so I made sure to take only gatorade from then on and only use the water to cool off and wet my mouth when I felt thirsty. My half marathon split was around 2:20...which is not all together terrible actually - around a 10:45 pace, which I was happy with considering the hills - damn hills...<br /><br />Crossed the finish line around a 5:50... I guess the only thing I would have done differently is not grabbed all that water around 10 miles and shoved it down my throat. It might have saved me a few minutes and enabled me to run a little more effectively the last 3 miles... But all in all I was happy with the race and it was a great experience.<br /><br />A special thank you very much to my dad who traveled and watched me. Couldnt have done it without you dad... Thanks!!triathlondonhttp://www.blogger.com/profile/04736676716073871047noreply@blogger.com0tag:blogger.com,1999:blog-2962875276264451363.post-24479458823474248772010-04-27T12:39:00.002-05:002010-04-27T12:51:21.551-05:00Race weekHello all!<br />It's been a significant amount of time since my last entry so here goes. First off, the knee/leg issue...I haven't really seen a whole lot of improvement along those lines. The good news is that it does get better with rest and it never really seems to get any worse. I did visit the doctor last week and had what is called prolotherapy. It is a dextrose injection into the area in an attempt to stimulate bleeding which theoretically in turn will stimulate the body to heal iteself. I haven't noticed a marked difference but it has only been about a week, so we'll see how that progresses. <br /><br />Next... I am going to California on Friday to race the Napa Valley Vintage 70.3 distance race on Saturday. I feel well prepared, and well rested these last few weeks with my little mini taper. My dad is coming with me because my wife used up all her time to go to some Ironman in Florida in November :-) I am excited for the trip and for the race, hopefully I can pull a decent performance out of myself. My bike...I do love my new bike. I threw the race wheels on a few days ago and it just looks sweet. So even if I don't go fast, at least I'll look like I did.<br /><br />I also did some metabolic testing a few weeks ago. I found out that my VO2 max is 59, which is apparently very good. I also did lactate threshold testing, for which I have not received results yet. I am going to check on that. All in all, it was a valuable experience and I am glad I did it. It will be a useful training tool once I finally get the numbers. On this same trip I also met with my coach and completed another power/weight test. I saw a 10% increase in my average watts over a 6 minute all out effort, which coach said was amazing, so both of us must be doing something right. After the test, I got to do a beautiful ride following the Liberty Half Iron distance bike course. Very beautiful ride. <br /><br />My run feels solid, so does my swim. Little worried about the cold water temps in lake Berryessa, but it's the same for us all so I'll have to deal I guess. Anyway...I'll for sure post a race report next week. Wish me luck all, and thanks for reading!!triathlondonhttp://www.blogger.com/profile/04736676716073871047noreply@blogger.com0tag:blogger.com,1999:blog-2962875276264451363.post-81807485628121632252010-03-22T18:48:00.002-05:002010-03-22T19:03:47.185-05:00Long time no update :-)Ok...3 months since my last post, so here we go. Why don't I start with whats current. Its about 5 weeks until I race the half iron distance race in Napa, CA on May 1. My training is progressing nicely and I am feeling my fitness progress right along with it. I have been outside for a handful of rides, my last one being 3 hours last Sunday. It was mostly sunny with 15-20 mph winds and about 30 degrees. But damnit it was outside and it felt awesome. I love my new ride very much!! I threw my neuvation wheels on that I had as training wheels on my last bike. It was about a 300gram weight difference compared to the shimano wheels that came with it. I realize there are only a handful of people that give a shit about that particular detail :-)<br />I also put a set of the Ceegee's cushies aerobar armrest pads on. They're so much nicer than the stock ones, very soft... I also ordered an x-lab rear hyrdation seatpost mount device. I think I'm going to be satisfied for a while after that... I love having a coach. I get feedback on my workouts when needed, and I can e-mail or even call him most of the time and he's available to answer me. The workouts are much more specific and personalized and I feel like I am more fit now than at this point in my previous training cycle. To this point my longest run has been 1 hour with speed / recovery intervals in the middle. I have a feeling my running volume is going to get upped here very soon cuz of my race in a little over a month. My swimming feels as good as ever. And my strength training program is really toning me up and...here's a shock...increasing my strength :-) As for my injury situation - the issue that crept up during the race and resulted in the MRI and the PT is still sort of there but does not seem to be getting worse and at times is not even very noticeable. However...after my long ride of 2.5 hours last weekend, the knee issue that hit me right before the Florida ironman crept back up again. That was resolved with cortisone. I'm hoping with ice and proper treatment I can avoid more cortisone in the same area. If its still bugging me right before I go to CA then I'll go and get shot up some more - the medial retinaculum I believe it is. It feels good now, also hardly noticeable. Well thats about all I got for the time being. It was good to catch up - I promise to be more frequent from now until the next big dance. Take care all!!triathlondonhttp://www.blogger.com/profile/04736676716073871047noreply@blogger.com0tag:blogger.com,1999:blog-2962875276264451363.post-39539498635838866342009-12-22T13:14:00.003-06:002009-12-22T13:28:51.069-06:00my new toy :-)<div>Ok,<br />So I've started my first official week of training for Ironman Coeur d'Alene. I really enjoyed the time off and didn't really go as crazy as I thought I was going to. Last weekend in the Cities was really fun. I love being around other trigeeks like myself. Headed off to Gear West at 10 am Saturday morning and got my bike and got it fit with the retul system. A short explanation of that is that its a 3D motion capture system for bike fitting. Sticky sensors are put on the wrist, elbow, knee, and various places on the foot. Measurements are taken and there is an acceptable range to fall into. It was really cool and I'm glad I did it. The guy who fit me actually has TRIGEEK on his MN license plates - I thought that was amusing :-). After the bike purchase, Leah and I went to meet with my coach. And she sat there and internally rolled her eyes a few times while we talked about all things triathlon. We did a bike power test, a swim stroke analysis, and a run gait analysis. One little tidbit is that I averaged 307 watts over a 6 minute all out effort. I read about pro triathletes averaging 315 watts over the course of an ironman bike course... freakin amazing, cause that six minute effort nearly killed me :-). It is very nice to have a coach pick apart all of my disciplines and give me little things to work on too. So it was a great, successful, productive, and expensive weekend :-). Still need to get used to the new bike and to riding aero again - it's been a while since I've been "aero." And as always, so much thanks goes to Leah, who puts up with me and my extremely time and money consuming hobby :-). So this being "week 1" of my training, nothing too intense or long right now, but as always, I'll write when I feel so moved. Thanks for reading all!! Merry Christmas!!</div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzlY8EnhzVGcdXShk6J8yaqI3ajj79Doj1UvK8os0xTxQbRjMvu91Her9MgBxrqXFVdXd_Go3CdeP6uFS6tZRTaG3DkcosWaFuqLrWJxOIc4ssyoTPv1UWpuHgbq7JUOKkEJ-zvAsrlPR2/s1600-h/15858_649682828535_29405925_37223063_7050777_n.jpg"><img id="BLOGGER_PHOTO_ID_5418144444454455186" style="WIDTH: 320px; CURSOR: hand; HEIGHT: 240px" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzlY8EnhzVGcdXShk6J8yaqI3ajj79Doj1UvK8os0xTxQbRjMvu91Her9MgBxrqXFVdXd_Go3CdeP6uFS6tZRTaG3DkcosWaFuqLrWJxOIc4ssyoTPv1UWpuHgbq7JUOKkEJ-zvAsrlPR2/s320/15858_649682828535_29405925_37223063_7050777_n.jpg" border="0" /></a><br /><div></div><br /><div></div>triathlondonhttp://www.blogger.com/profile/04736676716073871047noreply@blogger.com0tag:blogger.com,1999:blog-2962875276264451363.post-58502381101161925422009-12-09T14:20:00.002-06:002009-12-09T14:34:48.900-06:00Happy thingsHi all!!<br />I'm very excited about my nephew being born yesterday morning!! He's gonna kick my ass in a race in about 18 years - it's his destiny, I have forseen it :-)!! I'm very happy for Chris and Pam, and I'm psyched about my role as uncle. I keep telling them its all the fun and none of the responsibility. Then they tell me karma's a bitch :-)<br /><br />Anyway, I've been to physical therapy a couple of times now and I'm feeling better after a few days of knee stabilization exercises - I got some ultrasound done last time, that seemed to help a little. Of course it may be helping cause I have it in my head that it'l help, but let's not worry about why... I am up to an hour on the indoor trainer - done that a couple times - feel pretty good doing it too. I'm gonna try about a 30 minute run this evening before yoga. My heartrate was not what I was used to last time I ran on the treadmill, but it will improve with base training starting in a couple weeks. Too bloody cold to run outside these days - I draw the line at about 5-10 degrees... And swimming is slowly coming together again, starting to "feel the water," as swimmer nerds say :-)<br /><br />I am very excited about my new bike!! I actually called Gear West earlier today and talked to who I believe is the owner. I got to talk about triathlon and bike nerd stuff for a while with someone who actually gives a rat's ass about what I'm saying, so that was fun. I asked lots of questions about the bike I am contemplating - the Felt B2 Pro. I even put some money down to hold it for me because he told me that they're really going quickly. They have 3 of the size i need, the 56, and only 1 left in every other size - they're going very quickly he says. So, to summarize, I am very excited about a lot of things. Number 1 and most important, my new nephew. Number 2, my new bike :-). And number 3, my new coach.. The first one doesn't cost <em>me</em> anything, the second two.... not so much.... Lucky for me I have an AWESOME wife who puts up with, supports, and understands my obsessions and dreams. Thanks honey - I LOVE YOU. Oh what the hell, if you're reading this I LOVE YOU TOO.!! Over and out!!triathlondonhttp://www.blogger.com/profile/04736676716073871047noreply@blogger.com0tag:blogger.com,1999:blog-2962875276264451363.post-42398825450755773012009-12-03T08:21:00.001-06:002009-12-03T08:21:14.733-06:00Yay!!So I saw the doc about my MRI yesterday and I was very happy with what I heard!! I got to look at the images on the screen with him on this fancy ass computer program that probably cost more than my house. It turns out I just have small amounts of fluid around the meniscus and small amounts of bruising somewhere (forget sorry...). He said there was no ligament damage or tendon damage requiring any scoping procedure. I believe the "official" diagnosis was patellofemoral arthralgia, which is a very common condition affecting endurance athletes. The things he saw on the MRI were normal things to see after an event such as the ironman or marathon, which does pretty major damage to your body that you cannot feel or see. So he told me I could get back into running and cycling being careful not to increase volume too quickly and I cannot hurt myself any worse. I'm also getting set up with some physical therapy to work on biomechanics and strengthening stuff. So I'm happy!! Will update soon!!
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